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7 Fatty Foods for a Flat Belly

Dietary fat is satiating, and it's a myth that it makes you pile on the weight. Indeed, the right choice of fat-laden foods can have the reverse effect.

That's right; certain fatty foods can help you shed unwanted pounds and keep them off.

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7 Fatty Foods for a Flat Belly

Why We Got So Fat

The "experts" told you to cut the so-called artery-clogging fat from your diet. They were wrong! The world became fatter and sicker after medical whizzes and nutritionists demonized fat. People around the world became obsessed with low-fat and no-fat foods.

But not all fats are bad. There are healthy fats you need to add—NOT CUT—from your diet. And it was wrong to suggest people eat low-fat foods for optimal health [1].

And look what happened to us!

As our diet changed, so did we... literally! Our health, weight, and shape all took a turn for the worst. Well, it doesn't need to be like that. Now is the time for you to take back control.

Granny Knew Best

You only need to look back a couple of generations to find the truth. In granny's day, nuts, cheese, eggs, fatty cuts of meat, full-fat dairy, etc., were regular staples.

Obesity and type-2 diabetes were rare back then, and flatter bellies were commonplace. And although we eat more than we used to, it's dietary changes that have gotten us into trouble.

Why We Should All Eat More Fat

Your body needs healthy fats, and any diet that doesn't include them is not balanced. Fat supplies your body with essential fatty acids. They're "essential" because you need them, but your body can't make them. That means they must come from the foods you eat.

Also, some vitamins you need to maintain good health are fat-soluble. Without fat in your diet, your body can't absorb the four fat-soluble vitamins A, D, E, and K [2] [3].

Cut Carbs Instead of Calories

Scientists once said the secret to weight loss and weight maintenance was calories. The formula was a simple one, and it seemed logical... Ingest more calories than you expend, and you will get fat. But it's not true.

Your solution is to cut down on carbs, not calories. Fattier meals with fewer carbs are more satiating. So, you eat less and don't feel the need to snack between meals.

OK, now let's get to the list of 7 fatty foods for a flatter belly.

#7 Coconut Oil

Coconut oil belongs high on the shortlist of superfoods. One reason is that it contains a type of fat called medium-chain triglycerides or MCTs.

The research into MCTs is ongoing and looks highly promising.

We know that MCTs keep you feeling fuller for longer. Also, your body rapidly absorbs MCTs into the bloodstream to use as fuel instead of storing it as fat [4].

Pure coconut oil's fatty acid content nourishes your gut, adrenals, and immune system. It helps correct hormonal imbalances that would otherwise prevent weight loss. Coconut oil also protects you against insulin resistance, which leads to weight gain [5] [6].

#6 Grass-Fed Steak

Grass-fed steak is a delicious and super-healthy food staple that can help you lose belly fat. And the fattier that juicy protein-rich cut of meat is, the better.

The meat with the most fat is chuck steaks (most affordable), skirt, ribeye, and strip steaks.

The dietary fat in beef is highly satiating, keeping you satisfied for longer. The secret is to eat slowly to prevent overeating. That's because it takes the stomach 20 minutes to tell your brain it's full. People who eat too fast tend to continue eating after their stomach is full [7].

Your succulent steak helps prevent iron deficiency. But that's not its only nutritional claim to fame. Steak is chock full of other essential nutrients. It's rich in 9 minerals, 5 B-complex vitamins, amino acids, and a chemical called L-carnitine.

L-carnitine plays a significant role in lipid metabolism by turning your fat into energy [8] [9].

Beefsteak also contains a naturally occurring trans-fat called conjugated linoleic acid (CLA). Studies show that CLA helps reduce your abdominal fat and improve insulin sensitivity. That matters because insulin resistance increases hunger and leads to weight gain [10].

#5 Cacao Nibs

Cacao nibs are raw unprocessed chocolate chips that taste great. These small pieces of cocoa bean are naturally high in healthy fats, protein, and fiber [11].

Those chocolaty chips can help you lose belly fat and maintain a healthy weight. A 2011 study found that cacao promotes satiety and represses energy intake. The volunteers were all satisfied after eating cacao nibs and had no sweet cravings [12].

Raw cocoa is on the list of nutritious superfoods. It contains multiple minerals, including iron, manganese, magnesium, copper, zinc, and phosphorus. Your cacao nibs also deliver potent plant compounds, which include healthful flavonoid antioxidants.

#4 Nuts & Seeds

Many raw nuts and seeds are rich in dietary fiber, healthy fats, and protein. They pack quite a nutritional punch with vitamins and minerals... including vitamin E and magnesium.

Consider these portable snack foods if you're serious about flattening that belly. Think almonds, walnuts, pistachios, brazil nuts, cashews, flaxseeds, chia, pumpkin seeds, etc.

Many studies show that eating nuts and seeds support weight management.

Research has also revealed how they give a boost to weight loss, especially pistachios and almonds [13] [14] [15] [16].

You can lower bad LDL cholesterol levels by replacing saturated fats with healthy fats in nuts and seeds.

The evidence suggests that raw nut and seed consumption belongs on all diet plans... But not you have a nut allergy, of course.

Research is constantly finding new potential health benefits with these nutty snacks. They may reduce your risk of developing heart disease, diabetes, and increase longevity [17] [18].

Now, are you nuts about nuts yet?

#3 Olive Oil

Olive oil—and especially extra-virgin oil—can benefit your health in many ways.

The oil contains high levels of monounsaturated fatty acids (MUFAs). These fatty acids help stabilize your blood sugar levels. Your body uses more calories for energy when blood sugar levels are normal. And that promotes all-body weight loss, including your belly fat.

Olive oil is also satiating, which suppresses your appetite and stops you from snacking [19].

Moreover, the MUFAs in olive oil support smooth digestion and regular bowel movement. And a healthy digestive system is critical for fat loss and weight maintenance.

A poor diet has the opposite effect. It will slow your metabolism and hinder your weight loss attempts [20].

#2 Whole Eggs

Whole eggs are an egg-ceptional low-carb, low-calorie food with an insane nutritional profile. They're cheap to buy, easy for you to cook, and offer a plethora of health benefits. Eggs bring essential vitamins, minerals, quality protein, and healthy fats to your plate.

High protein eggs can boost your metabolism by up to 100 calories a day. Eating whole eggs triggers a process called diet-induced thermogenesis. When that happens, you burn more calories, which helps flatten your belly [21].

The dietary fat content in whole eggs slows down protein absorption inside your body. And it's the high protein content that fills you up and keeps you full for long periods. That's also why eggs rank high on the satiety index [22] [23].

#1 Avocado

Yes, avocados are high in carbs, but this superfood is still an exceptional weight loss staple. The soluble fiber in avocados improves your metabolic health and promotes weight loss.

The monounsaturated fat, oleic fatty acids, and fiber content in avocados slow absorption. It's slow absorption that keeps you feeling full for hours, suppressing your appetite. It also maintains your blood sugar levels, which also aids weight loss [24].

A Penn State study observed volunteers who consumed 3 tbsp. of high-oleic oil every day for 4 weeks. The results saw an average 1.6% reduction in belly fat in participants [25].

Another study... published in Diabetes Care... found that a diet rich in monounsaturated fat can prevent abdominal fat distribution.

Avocados boast other health benefits, too. They help your body absorb nutrients and lower bad LDL cholesterol. And avocados may also neutralize cell-damaging free radicals [26].

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1.    https://www.health.harvard.edu//the-truth-about-fats/

2.    https://www.nhs.uk/live-well/why-your-body-needs-fat/

3.    https://www.healthline.com/nutrition/fat-soluble-vitamins/

4.    https://pubmed.ncbi.nlm.nih.gov/MCTs-prevent-fat-accumulation/

5.    https://pubmed.ncbi.nlm.nih.gov/MCTs-weight-loss/

6.    https://www.garvan.org.au/CO-protects-against-insulin-resistance/

7.    https://www.huffingtonpost.com.au/20-minutes-to-feel-full/

8.    https://meatscience.org/nutrients-in-steak/

9.    https://www.webmd.com/l-carnitine-in-steak/

10.    https://www.nature.com/CLA-reduces-abdominal-fat/

11.    https://www.healthline.com/cacao-nibs-nutrition/

12.    https://pubmed.ncbi.nlm.nih.gov/appetite-and-energy/

13.    https://pubmed.ncbi.nlm.nih.gov/weight-management/

14.    https://pubmed.ncbi.nlm.nih.gov/almond-enriched-LCD/

15.    https://pubmed.ncbi.nlm.nih.gov/pistachio-nuts/

16.    https://pubmed.ncbi.nlm.nih.gov/almonds/

17.    https://www.everydayhealth.com/lower-high-cholesterol/

18.    https://www.health.harvard.edu/nutritionists-crazy-about-nuts/ 

19.    https://www.ndtv.com/olive-oil-promote-weight-loss/

20.    https://www.webmd.com/eat-your-way-to-a-faster-metabolism/

21.    https://www.ncbi.nlm.nih.gov/diet-induced-thermogenesis/

22.    https://pubmed.ncbi.nlm.nih.gov/high-protein-controls-appetite/

23.    https://www.ncbi.nlm.nih.goveggs-high-on-satiety-index/

24.    https://www.healthline.com/maintain-blood-sugar-levels/

25.    https://www.sciencedaily.com/penn-state-study/

26.  https://pubmed.ncbi.nlm.nih.gov/nutrient-intake/ 

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